Hips and legs

6 Warrior II variations, from gentlest to strongest

Also called warrior 2, virabhadrasana ii, warrior two.

A wide standing lunge with the arms out to the sides. The front hip does most of the work, and the versions differ in stance width and in what supports the front thigh.

Start here

The list runs from the most supported version to the most demanding. Warrior II: Chair Supported is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.

Every version in the library

1. 1 · Stability / Core · 30 to 60 seconds

   Warrior II: Chair Supported

   The most accessible Warrior II: chair support makes this functional strengthening pose available to everyone, including those with sensitive backs or low energy levels.

   Make it work for you: Short stance

2. 2 · Stability / Core · 30 to 60 seconds

   Warrior II: Hands on Hips

   Removes shoulder demand so you can focus on maintaining spinal alignment and building leg strength, making this pose more accessible for sensitive shoulders.

   Make it work for you: Short stance. Chair

3. 3 · Stability / Core · 30 to 60 seconds

   Warrior II: Short Stance

   A shorter stride reduces overall demand while maintaining the functional strengthening benefits, making this powerful pose accessible for a wider range of bodies.

   Make it work for you: Hands on hips

4. 4 · Stability / Core · 30 to 60 seconds

   Warrior II: Back to Wall

   Wall feedback helps you develop awareness of your spinal and pelvic alignment, building proper motor patterns while strengthening your legs.

   Make it work for you: Hands on hips. Short stance

5. 5 · Stability / Core · 30 to 60 seconds

   Warrior II: Chair Under Front Thigh

   The chair under your front thigh supports your hip, reducing spinal demand and allowing longer holds for deeper strengthening of your legs and lateral hip chain.

   Make it work for you: Short stance

6. 6 · Stability / Core · 30 to 60 seconds

   Warrior II: Classic

   Builds whole-body strength and endurance in a wide stance, training the lateral hip chain and medial knee support that protect your joints during everyday activities.

   Make it work for you: Short stance. Hands on hips. Chair under thigh

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.